Weighted Seated Neck Extension
The Weighted Seated Neck Extension primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Trapezius (Upper). It is a none isolation exercise at intermediate difficulty.
A none isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
| Secondary | Erector Spinae, Levator Scapulae, Trapezius (Upper) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Place folded towel on weight plate. On bench or stool, sit bent over on thighs. With both hands, place plate(s) on back of head with towel placed in between for comfort. Execution: Move head up by hyperextending neck up as high as possible. Return by bending neck down until chin touches upper chest. Repeat. Comments: Balance weight on back of head with both hands throughout movement. Weight plate(s) can be tilted slightly tohigher point on head to keep resistance slightly more consistent throughout movement. Tilt weight forward slightly at top and back slightly at bottom.
Alternative Exercises
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